NOVA CrossFit, Friday, 5.19.2017, Springfield, VA

Warm Up
Mobility
Strength:
Every 2 minutes x 18 minutes (3 sets of each)
Station 1 – RDL x 8 reps
Station 2 – Single Arm DB Row x 8 reps each arm
Station 3 – 45 second side plank x both sides
WOD
For time
30 Burpees over the barbell
15 ground to overhead (155/105)